4-3-17

0:00-10:00 minute warm up

Strength 10:00-30:00
Wave #1

6 Back Squats @ 60% of 1RM Back Squat
4 Back Squats @ 65% of 1RM Back Squat

2 Back Squats @ 70% of 1RM Back Squat

Wave #2
6 Back Squats @ 65% of 1RM Back Squat
4 Back Squats @ 70% of 1RM Back Squat

2 Back Squats @ 75% of 1RM Back Squat

Wave #3
6 Back Squats @ 70% of 1RM Back Squat
4 Back Squats @ 75% of 1RM Back Squat

2 Back Squats @ 80% of 1RM Back Squat

10-Rep Front Squat
Set #10 – 10 Front Squats @ 52% of 1RM Back Squat

Conditioning @ 40:00

Rx’d 

“Row & Go”
4 Rounds:
Min 1: 1 Round of Strict Cindy 
Min 2: 15/12 Calorie Row

Min 3: Max Clean and Jerks (115/80#)

Advanced 
135/95 
*use bands on Cindy to keep pull ups strict, if needed. 
*score is max clean and jerks

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